CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM shoulder press over the course of 7-9 sets.

– Metcon: 12.3 is about pacing knowing that your output is going drop off significantly in the last 3-4 minute of this workout. If you play smart and are able to pace this correctly you’ll likely have room in the tank to pace the pace at the end.

This should be around 75% for the first 16 minutes and 100% for the last two minutes. Look to complete 8-10 rounds.

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A: Shoulder Press (1RM)

B: Bent Over Row (6 x 8-10. Rest 60s.)

– 2 sets wide grip

– 2 sets shd width grip

– 2 sets supinated grip


C: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Accessory Work

D: Metcon (AMRAP – Reps)

5 minute AMRAP
– Banded Pull-apart

– Banded Pushdowns

Switch movement each time you break.

Categories: WOD

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